SLEEP IS NOT A LUXURY
The one-year anniversary of the OG quarantine lockdown is approaching us and things are finally looking up. Remember when we got sent home from college and developed an addiction to TikTok? We were binge-watching Netflix and going on family walks? We lost any concept of time and forgot what having any kind of schedule/routine/consistency in our lives was like? Oh yeah, and everyone’s sleep schedule was thrown for a whirl.
Well, college students were sleep-deprived before the pandemic. Quarantine might’ve given us some time to “catch up” on our sleep (if staying up until 3 a.m. and sleeping until 2 pm can be considered “catching up”). But now we’re back on campus with things to do and people to see. Or people to Zoom.
Even though sleep is just as essential as water and food to our survival, we often don’t treat it that way. College is full of late nights, early mornings, and sleeping in on weekends. We fall into this unhealthy cycle of sleep deprivation and inconsistency.
The media frequently reminds us that a lack of sleep has an impact on our exam scores and GPAs. But what about our physical and mental health? A weakened immune system, higher risk for chronic illnesses, and brain impairments are just some of the many physical effects that sleep deprivation has on people.
A recent study also stated that irregular sleep schedules are associated with poorer self-reported well-being among college students. As longer sunny days are right around the corner, it’s time to start prioritizing your sleep schedule so you can get the most out of every single one.
Here are a few tips for creating and maintaining a healthy sleep schedule:
Create a bedtime routine.
Humans are creatures of habit and routine, so creating a bedtime ritual that you stick to will allow your body to naturally prepare for sleep. First, you should make your bedtime based on your wake time. Think about what time you need to be awake in the morning, and try to set your bedtime to allow around 7-9 hours of sleep. Once your bedtime is set, your nighttime routine is up to you. Do your skincare, write in your journal, turn on your sleepy time playlist, or make your to-do list for tomorrow. Try to start setting the mood for bed by dimming the lights, changing into pajamas, and creating a calm and peaceful environment. Whatever you need to do before bed, try and stick to it every night.
2. Avoid superficial light and electronics as your bedtime approaches.
I know that we hear this one all the time, and it’s probably the hardest thing to do when it comes to going to bed. Whether we’re doing homework on our laptops, scrolling through social media, or watching Netflix; it feels almost impossible to shut screens out of our bedtime routine. But these sources of artificial light actually send signals through our brain that tell us to stay awake. If you must use your phone when you’re in bed, try activating night mode on your iPhone—it changes the on-screen color spectrum from blue to yellow and is supposed to be easier on your eyes and improve your sleep. We promise Instagram and TikTok will still be there in the morning, let your eyes rest.
3. Make Gradual Adjustments
You can’t just fix your sleep schedule overnight. The popular concept of using some nights to “catch up” on your sleep is not a healthy tactic. It’s inconsistent and just creates confusion for your body’s internal clock. (Click here to read more about your circadian rhythm). Start with baby steps, adjust your bedtime in 15-minute increments to try and build up to the ideal time you want to go to sleep every night. Remember to start your nighttime routine a little earlier each night too.
4. Limit your caffeine intake.
OK, I know this one is really tough too. When you’re trying to finish an assignment due at midnight, it’s tempting to grab an afternoon coffee or Red Bull at Circle K. You really should avoid caffeine four to six hours before bed, so the solution for this one is really time management. (Here’s a helpful link from Forbes that will stop you from submitting all of your assignments at 11:59 p.m.). Also, try to avoid any food that might have hidden caffeine in them. Sweet snacks like chocolate or ice cream often have that evil stimulant we want to stay away from before bed.
5. Aromatherapy
Using essential oils through aromatherapy can be really helpful in calming your body and getting a peaceful sleep. Your brain is conditioned to associate certain fragrances with sleep, so choosing a calming fragrance like lavender or cedar wood can help relax your body and mind. Taking a bath with essential oils or getting a diffuser in your room are both great ways to set up your environment before bed with a relaxing vibe. You can also place a few drops of essential oils on your pillow before bed, which brings me to share my favorite aromatherapy technique. I have the deep sleep pillow spray, which you can order from Amazon or go grab at Ulta. I spray this on my pillow before bed and the smell of lavender instantly sends me into a restful snooze. It improves sleep quality and has you waking up refreshed and ready to take on the day.
6. Eye Masks
My final tip for a good night’s sleep seems to be a growing trend. People are swearing by these cozy and soft sleeping masks, and they’re game-changer when it comes to the temptation to use your phone in bed. Whether you’re looking for a cool and silky mask or a warm and heavy one, there are plenty of options available. If you have a hard time falling asleep at night, this is a great way to tune out the distractions (physically and mentally). Health.com published the best eight sleeping masks in 2021 to help narrow down your options, but if you’re unsure if a sleeping mask works for you, there are plenty of super cheap options to give a try. My recent favorite is the Starry Eyes Popmask that I buy in bulk at CVS—it warms up in 30 seconds and makes falling asleep insanely easy.
